• Line up three cones, each 5-7 yards apart
• Sprint to middle cone, breakdown, touch line
• Backpedal back to first cone
• Sprint to far cone, breakdown, touch line
• Backpedal back to first cone

Choose two different movement patterns for a training day (e.g., sprint up, backpedal back and bear crawl up, shuffle back).

Perform 2 reps for each pattern with a 20- to 30-second rest between reps.